Think Strong (eBook)

Think Strong (eBook)

by Ben Pollack

81 pages

Ever been frustrated because your powerlifting program is just missing something? Maybe the weights are a bit off, or one of the exercises feels wrong. Maybe you can’t even put your finger on it, but you know it’s just not the right program for you. So you plan your own program, one that has everything you want -- except it doesn’t really work all that great.

Think Strong can help break that frustration with cookie-cutter programs by teaching you how to adapt your training to your individual strengths, weaknesses, likes, and dislikes. You’ll start out with a basic template, and, over the course of several training cycles, adjust that template by adjusting the weights, adding variation, and customizing your cardio and conditioning to create a unique program personalized to your needs. And, when you’re ready, Think Strong will show you how to set up a streamlined meet-prep program to be your best on the platform.

It’s a simple plan, and one that can work for anyone, but Think Strong really shines if you’ve already built a solid base in the gym but haven’t quite transitioned to the level you know you’re capable of. It doesn’t matter whether you’ve started a general strength-training program like those in Starting Strength or StrongLifts and aren’t sure where to go next, or have tried powerlifting-specific programs like 5/3/1 and want to move on to something new — either way, Think Strong is for you.

And don’t worry if you’ve struggled to apply other programs to your own numbers. Think Strong includes a customizable spreadsheet for both the offseason and meet prep — just fill in your squat, bench press, and deadlift numbers, and Think Strong will lay out fifteen weeks of productive training for you. It includes some cool extras, too, to help you gauge your rep maxes and pick meet attempts.

At the end of the day, your training is what you make of it. If you Think Strong, you’ll get strong.

Table of Contents

     1. Introduction
          a. About the Book
          b. The Five Principles
     2. The Offseason Program
          a. The Basics
          b. Compound Movements
          c. Assistance Movements
          d. Heavy and Light Days
          e. The Waved Rep Scheme
           f. Increasing Weight, Decreasing Sets
          g. Finding Your 1RM
          h. Warmups and Ramp-Ups
           i. Tracking Your Training
           j. Training Style
     3. Customizing
          a. Adjusting the Percentages
          b. Adding a Fourth Day
          c. Adding Variation
          d. Conditioning
          e. Putting It All Together
     4. The Meet Prep Program
          a. Meet Prep Approach
          b. Attempt Selection
          c. The Meet Prep Cycle
          d. Accessory Work
          e. Deloading
          f. Meet Day Advice
          g. Some Final Thoughts
     5. Appendix
          a. FAQs
          b. Technique Guidelines
     6. Acknowledgements & Further Guidance